Strength Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest no more than 2:00 between sets *Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back…
DetailsComplete as many rounds as possible in 25 mins of: 
Tire Drag, 200 m*
4 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
*Feel free to change to either partner tire drags, partner carries or heavy farmers walks.
Buyout
Strict Press 5 x 5
Run a bunch
Strength
Front Squat : 5 Rep Max
Then
3 rounds for time of:
Row, 500 m
21 Burpees
12 Thrusters, 95/65 lbs
Strength Russian Kettlebell Swings 15 x 10 with heaviest bell possible Then 5 rounds for time of: 10 Pistols (Alternating Legs)s 20 Kettlebell Snatches, 24/16 kg* 5 Burpee Box Jumps, 30/24 in Rx+ Kettlebell Snatches go to 10 reps with 32/24. Please Please if you don’t look GREAT at 24/16 for the love of God don’t…
DetailsStrength/Suck Every 1 min for 10 mins, alternating between: 10 Back Squats, 70% 1RM 10 Burpees Then For time: 20 Row (calories)s 20 Wall Balls, 20/14 lbs 20 Toes-to-bars 20 Deadlifts, 185/135 lbs 20 Burpee Box Jumps, 24/20 in (box jumps not box overs) 20 Deadlifts 20 Toes-to-bars 20 Wall Balls 20 Row (calories)s 20…
DetailsStrength/Skill Every 2 minutes for 10 minutes of: 3 Touch and Go Clean and Jerks @ 80% Then 3 rounds for time of: Knees To Elbow, 40 secs Rest, 20 secs Jerk, 80% 1RM, 40 secs Rest, 20 secs Handstand Walk, 40 secs Rest, 20 secs Power Clean, 80% 1RM 40 secs Rest, 20 secs…
DetailsWHILE THIS ISN’T A CLASSIC DELOAD WEEK WE ARE DROPPING THE PERCENTAGES A BIT SINCE THEY WERE OVER 90 AND SOMETIMES OVER 100% LAST WEEK. WORK HARD JUST NOTHING HEAVIER THAN DEFINED PERCENTAGES PLEASE. YOUR BODY WILL LOVE YOU FOR IT. Strength Back Squat 6×5 at 75% 1RM Then CrossFit Games Open 14.2 / 15.2…
DetailsComplete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 lbs 5 Snatches, 115/75 lbs Yes this is CrossFit Games Open 15.1. Check your recorded time from the open then check progress. Rest Exactly 10 Minutes Then: Complete as many rounds as possible in 10 mins of: 24 Air Squat (Jumping)s 12 Chest-to-bar…
DetailsStrength/Skill Every 2 Minutes for 10 Minutes: 5 Snatch High Pulls + 1 Snatch Work up to heaviest possible while maintaining proper positions Then For time: 5 Muscle-ups 30 Burpee (Bar Facing)s 15 Power Cleans, 155/105 lbs 30 Burpee (Bar Facing)s 5 Muscle-ups Perform Muscle ups either on bar or rings Rx+ on power cleans is 185/120…
DetailsStrength/Skill 5 rounds for time of: Front Squat, 75% 1RM, 30 secs Rest, 30 secs Flr Shoulder Tap, 30 secs Rest, 30 secs Yes I know this is the same as last Wednesday but because those of you who did it loved it so much here it is again and for everyone else here’s your…
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